03/10/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
5 Min @ 65%
5 Scap Push Ups
5 Scorpions
5 Primal Pass Throughs
5 Squat Jumps

Gymnastics

Muscle-ups

Tech Work
*Low ring transition work*

Weightlifting

Hang Power Clean (1RM or Heavy Single)

10 Mins to Find #

Metcon

Metcon (Time)

3 RFT:
10 Thrusters (95/65)
10 Bar Facing Burpees

RX+
21-15-9
Thrusters (95/65)
Burpee over Bars

Mobility

T Spine Foam Roll
+
Anterior Shoulder Lax Ball Smash

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